We recently have had an influx of reader questions regarding breakfast and quite frankly, we’re glad it has been a hot topic.

Breakfast is one of the most important meals we consume and eating a healthy breakfast jump starts the rest of our day. Unfortunately, breakfast is also one of the meals that is most often neglected as there is an unhealthy tendency skip out in mornings due to a lacking appetite in the morning or a lack of time. For most, it has been anywhere from 8-12 hours since their last meal and not consuming breakfast can result in malnourishment, irritability, fatigue and weight loss due to a host of physiological reasons (see our article on Eating More To Lose Weight)

Let’s take a look at some of the benefits eating a healthy breakfast can provide:

1. Improved mental health. Studies have shown that eating a healthy breakfast in the morning can improve overall cognitive performance, especially concentration and memory. Furthermore, it should provide a mood boost which can improve overall performance.

2. Aids in weight loss. Eating a healthy breakfast has been shown to aid in weight control and weight loss. Studies suggest that most people who reach their health goals and follow a healthy diet eat breakfast every single morning. When you eat breakfast, your body feels re-nourished and satisfied, which results in less over eating throughout the day.

3. Reduces/eliminates sluggishness. We’ve all been there – the mid morning slump. Breakfast has been proven time and time again to reduce and even completely eliminate this slump. By having a nutritious meal to start your day, you provide your body with fuel to carry you on till your next meal which may not be for a few hours after waking.

4. Reduces cravings. Skipping breakfast usually results in strong cravings within a few hours that can lead to poor meal choices driven by impulse. while at work or school. These poor choices are usually loaded with sodium (excess leads to heart disease and significant weight gain) or sugar (insulin spikes, feeling tired, fat gain and the onset of type II diabetes)

We assume you’re thinking “So what should I eat for breakfast?”. Good question, we have you covered.
Here are a few foods that you can mix & match for a healthy breakfast (remember, eat in moderation):

• Oatmeal: Oatmeal is a great way to start off the day because it consist of complex carbohydrates that will provide you a slow release of energy throughout the day. Feel free to add in fresh fruit, such as sliced bananas, to flavor it a bit more. If you don’t have time to sit and eat oatmeal, we would recommend picking up Quaker Oatmeal To Go from your local grocery store. There is a bit of extra sugar added in for flavoring purposes, but is a good option for those who are on the go. We will post up a oatmeal bar recipe soon so that you can make them at home if you prefer (the nutritional content would be better than oatmeal bars in a grocery store).

• Eggs: Eggs are very nutrient dense with lots of protein and vitamins. They can be apart of any healthy diet in moderation – and cooked any way you like. Be sure to use olive oil in moderation when cooking eggs. Some 100% wheat bread toasted can go along well with eggs.  At the end of this post, we’ve provided a link to a healthy and tasty veggie omelet you can take a look at as well. If you are on the go and have no time – you could also eat 1 or 2 hardboiled eggs.

• Fresh fruit: Any fresh fruit in the morning can be exactly what you need to get going and feel great at the beginning of your day. Pick your favorite – we highly recommend a banana or apple. Best of all, you can grab a fruit on your way out the door.

• Low fat dairy: Low fat milk (skim, 1%,or 2%), low fat yogurt, or low fat cheese (such as cottage cheese) are great additions as well. If you are on the go, you can have a quick cup of milk in the morning and get started with your day. Avoid high fat/high sugar yogurt and normal high fat milk.

• Wheat grains: Wheat toasts, wheat cereals, wheat bagels, and similar products are great as well for breakfast. Make sure these products state that they are 100% whole wheat. Simlar to oatmeal, they will provide complex carbohydrates for a steady release of energy throughout the day.

We recommend picking at least two different foods from those listed above to have a balanced and nutritious breakfast.

Be sure to take a look at the following healthy breakfast-related recipes we have posted in previous articles:
Peanut Butter Banana Smoothie
Healthy Veggie Omelet

If you would like more specific advice, feel free to leave us a Question and we will respond as soon as possible.

If you enjoyed this post, make sure you subscribe to my RSS feed!